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Saturday, November 19th, 2011

Hey Guys!

I hope “Annie” has treated you all well and that you’ve taken some time to stretch out those heel cords and SCMs (the neck muscle I pointed out to you all).  The gym is looking even more beautiful than ever, and I am super excited about some of the changes you all will see tomorrow (the rack is UP… still needs to be bolted down… but if I can’t budge it swinging as hard as I can, I don’t know who will).

We’re open tomorrow 10am to 12 noon.  2 hours of fun and hard work!  Tomorrow’s, “open gym” is for everyone – so please don’t be concerned about your ability levels, or that there will be no one to compete with!  I hope to see most of you out tomorrow, but I do know that I have a big competitor for your time with the Santa Claus parade going on downtown 😉

Saturdays WOD:

Warm-up (more or less on your own time… although I’ll be there to help you out, and you all know I’m not overly short winded about anything)


  • 5/3 (Classes/OnRamp) rounds for time:
    • 5 hand-stand push-ups/Presses
    • 10 pullups (unassisted/assisted)
    • 15 KB deadlifts
    • 20 squats

Cool Down:

  • Adductors
  • Posterior pelvic tilts

Looking forward to seeing you all tomorrow!